One exercise to help realign your lower back involves a gentle back extension. This exercise, performed correctly, may help improve your spinal alignment and relieve lower back tension.
Understanding the Exercise
This specific exercise focuses on controlled movement to gently stretch and realign the lower back. It's crucial to maintain proper form to avoid any strain or injury.
Step-by-Step Guide
Here's how you can perform this exercise:
- Starting Position: Lie on your stomach with your legs extended straight back.
- Arm Position: Bend your elbows and place your hands palm down under your shoulders. This will support your upper body as you begin the lift.
- Lifting: Slowly begin to straighten your elbows, pushing your upper body off the floor. The key is to lift gradually and not jerk the body upwards.
- Pelvis and Legs: Throughout the exercise, ensure that your pelvis and legs remain firmly on the floor. This prevents overextension and targets the correct area.
- Hold: Once you've lifted as far as is comfortable, hold the position for a count of ten. You should feel a gentle stretch in your lower back.
- Relax: Slowly lower your upper body back to the starting position.
Important Considerations
- Listen to your body: If you feel any sharp pain during the exercise, stop immediately. Do not push yourself beyond your comfort level.
- Consistency: Regular practice of this exercise may help improve flexibility and alignment over time.
- Consult a Professional: If you have persistent lower back pain or concerns, it is always best to consult a doctor or physical therapist before starting any new exercise routine.
According to the provided reference, to realign the lower back you should lie on your belly and extend your legs; bend your elbows to support your upper body. Slowly straighten your elbows, pushing up your upper body. Maintain your pelvis and legs on the floor. Hold for a count of ten then relax.
